Let it be. Diet is very important for reducing fat. As the saying goes, eating three points and practicing seven points shows the importance of eating! The diet must be low in oil and salt, and the carbohydrates in dinner must be controlled. I will arrange an indulgence day for you once a week. You can eat whatever you want, but the quantity must be controlled. Like Haidilao and Mala Tang, we eat little or even nothing. That's not a good thing, it's alcohol. Drink less or even not during fat reduction. There are two things to remember about diet during fat reduction: 1. This diet is low in oil and salt. 2. Eat less staple food for dinner. After successfully reducing fat, you must keep exercising. After successful fat reduction, the diet should slowly return to its previous state and try to eat healthily. If you stop exercising after losing weight successfully, you will overeat again. You are not far from the third, fourth and nth fat loss, and this endless sadness will last forever. . . We don't do such stupid things. Training introduction: anaerobic part: We carry out strength training for different muscle groups, namely chest, shoulders, back, legs and hips, abdomen and arms. Aerobic part: We run, run (with the adaptation of training, the time will increase slowly) or have an empty stomach in the morning. I will give you an extra climbing training every week, find a teaching building to climb stairs and simulate climbing training. Cycle arrangement: We train five times a week and have two days off, one of which is an indulgence day.

Equipment preparation, prepare two mineral water bottles filled with sand and simulate dumbbells. Of course dumbbells are the best. (Weight of dumbbell: 3 kg, 5 kg, 10 kg) Schedule, two time periods. Morning and evening. (Exercise time at night is self-determined. Generally, after work, you can start exercising with a little preparation. You can add a little carbohydrate three hours before work. Carbohydrate is the staple food, because it takes about three hours for the carbohydrates you eat to be completely stored as glycogen, as the food sticker says. You can exercise freely on weekends.